Coach Turney Workout 86

Purpose: Working down from half marathon pace to tempo pace to simulate kicking in a longer race while fatigued. Practicing negative splitting in a workout. Bigger effort today – 8-9/10 RPE.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×20 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
4x20sec strides from 5k->1mile effort on ~1min rest

Workout:
15,10,5min Threshold with 3min rests
*Start at threshold for the first repeat. Each repeat after should be just slightly faster than the one before with the last repeat HARD. Give a really strong effort today.

Cooldown:
5-10min easy run

Effort Descriptions:
Shuffle jog/walk – Very Easy Zone 1. Breathing VERY easy and relaxed.
Easy – Zone 2. Breathing calm enough you could maintain normal conversation.
Threshold – Low zone 4. Deep, but sustainable breathing. Race pace for 1hr effort.

Scaling options:
Beginners/low volume athletes – 12, 9, 6min threshold with 3min walking recovery
Yancy OCR Athletes – If you’re going to do the time trial effort the following weekend, replace one of your hard days with this. You shouldn’t be doing more than 2 workouts a week with hard sustained efforts zone 4 or higher.